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GemTime Online Gym Workouts

Workout videos will be available to you every Monday, Wednesday and Friday at 8:01 am UTC/GMT (In North America: 3:01 am EST/12:01 am PST); just log in and get going.

Full-Body Conditioning Day

 

A Full Body Conditioning day, finished with cardio at the end, could be done in as little as 65-75 minutes total once you learn the exercises and no longer need to watch all the videos. I do recommend you watch the videos for your first few weeks or so to get the hints on how to properly perform each one.

Scroll down for Advanced, Intermediate and Beginner starting points. 21

 

Warm Up

  • 5 minutes on Cardio Machine (treadmill, bike, etc.)

Advanced Start here

Lunge Clean Press with Dumbbell » 8-10 each side

  • Get into lunge position; one leg out with dumbbell in opposite hand
  • All the weight to the heel then clean press up
  • Keep your balance

Deadlift Rows with Dumbbells » 8-10 reps

  • Choose a weight you can handle, your back should not hurt at all
  • Lower to a deadlift position, hamstrings long, lock arms and body
  • Pull back, squeezing shoulder blades so dumbbell follows leg
  • Control down and body back up
  • Keep head looking forward at all times

Repeat above 5x
Check to track:       

Intermediate Start Here

Cable Curtsy Lunges » 8-10 each side

  • Low cable attachment with handle
  • Engage weight, curtsy to side which you hold the cable

1-Arm High Cable Rows » 10 each side

  • Grab cable handle, opposite foot front
  • Core engaged
  • Pull from elbow down, pause then control up
  • All one side then other

Sit Ups to 1-2 Cross Punches » 20 reps

  • Perform a Sit Up
  • Throw a 1-2 Cross Punch; right goes left then left goes right
  • Control down

Repeat above 4x
Check to track:       

Beginner Start Here

Lateral Raises with Dumbbells (Empty Pitcher) » 10-12 reps

  • Lean, ever so slightly, forward
  • Pause at the top and "empty the pitcher"

Skier Side Jumps with pause » 8-10 each side

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

Russian Twists » 10 each side

  • Sit on the floor, chest up, leaning slightly back with hands together in front of you
  • Twist side to side

Bicep Curls with Dumbbells » 10-12 reps

  • Dumbells neutral at side
  • Keep body neutral and stable
  • Curl up, turning wrists out as you get to the top
  • Control down

Repeat above 3x
Check to track:       

Goblet Squats with Dumbbell » 12 reps

  • Hold dumbbell close to body in goblet position
  • Core engaged
  • Squat down, rise up, then squeeze the glutes without arching back

Cem Glute Complex » 10-10-20-30

  • On floor in bridge position
  • 10 bridges with only left foot on floor
  • 10 bridges with only right foot on floor
  • 20 bridges with both feet down
  • Single bridge held for 30 seconds

Leg Kick Planks » 8-10 reps

  • Plank position
  • Maintain core position—try not to twist
  • Kick out and back; alternate legs (1 rep is 1 of each side)

Repeat above 2x
Check to track:       

Push Up Burpees » 10-12 reps

  • Push Up position
  • Jump/tuck both legs up—pause to stabilize
  • Thrust both legs back out—pause to stabliize

Toe Touch Abs » 20 reps

  • Lean back
  • Both legs up (if you can)
  • Alternate left/right
  • Twist torso, touch opposite leg by lifting head and foot

Cardio

  • 5 min of one cardio movement/equipment
  • 4 min of one cardio movement/equipment (pick something more challenging then prior)
  • 3 min of one cardio movement/equipment (pick something more challenging then prior)
  • 3 min of one cardio movement/equipment (pick something more challenging then prior)

Total of 15 min of cardio with 4 different movement

Or

  • 15 minutes of any single cardio movement

Cool Down / Stretching

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